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  6. Nutmeg vs. Spearmint

Nutmeg vs. Spearmint — In-Depth Nutrition Comparison

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Significant differences between nutmeg and spearmint

  • Nutmeg has more copper, manganese, fiber, magnesium, vitamin B1, and phosphorus; however, spearmint is richer in iron, vitamin A, and vitamin C.
  • Nutmeg covers your daily saturated fat needs 129% more than spearmint.
  • Spearmint has 4 times less vitamin B1 than nutmeg. Nutmeg has 0.346mg of vitamin B1, while spearmint has 0.078mg.
  • Spearmint contains less saturated fat.

Specific food types used in this comparison are Spices, nutmeg, ground and Spearmint, fresh.

Infographic

Nutmeg vs Spearmint infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nutmeg
Nutmeg
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 45% 60% 40% 445% 80% 30% 26% 3.9% 146% 0%
Contains more MagnesiumMagnesium +190.5%
Contains more CopperCopper +327.9%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +255%
Contains less SodiumSodium -46.7%
Contains more ManganeseManganese +159.4%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +30.9%
Contains more IronIron +290.5%
~equal in Calcium ~199mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nutmeg
Nutmeg
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 10% 0% 1.7% 0% 87% 13% 24% 0% 37% 0% 0% 57%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 44% 0% 68% 0% 20% 40% 18% 15% 36% 0% 0% 79%
Contains more Vitamin B1Vitamin B1 +343.6%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin CVitamin C +343.3%
Contains more Vitamin AVitamin A +3960%
Contains more Vitamin B2Vitamin B2 +207%
Contains more FolateFolate +38.2%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.158mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Nutmeg Spearmint DV% diff.
Saturated fat 25.94g 0.191g 117%
Iron 3.04mg 11.87mg 110%
Copper 1.027mg 0.24mg 87%
Manganese 2.9mg 1.118mg 77%
Fiber 20.8g 6.8g 56%
Fats 36.31g 0.73g 55%
Magnesium 183mg 63mg 29%
Calories 525kcal 44kcal 24%
Phosphorus 213mg 60mg 22%
Vitamin A 5µg 203µg 22%
Vitamin B1 0.346mg 0.078mg 22%
Carbs 49.29g 8.41g 14%
Vitamin C 3mg 13.3mg 11%
Zinc 2.15mg 1.09mg 10%
Vitamin B2 0.057mg 0.175mg 9%
Monounsaturated fat 3.22g 0.025g 8%
Folate 76µg 105µg 7%
Protein 5.84g 3.29g 5%
Vitamin B5 0.25mg 5%
Potassium 350mg 458mg 3%
Selenium 1.6µg 3%
Calcium 184mg 199mg 2%
Vitamin B3 1.299mg 0.948mg 2%
Choline 8.8mg 2%
Sodium 16mg 30mg 1%
Protein per 100 calories 1.1g 7.5g N/A
Calories per 10 g protein 899kcal 134kcal N/A
Weight per 100 calories 19g 227g N/A
Unsaturated / Saturated Fat ratio 0.14 2.2 N/A
Net carbs 28.49g 1.61g N/A
Sugar 2.99g N/A
Vitamin B6 0.16mg 0.158mg 0%
Polyunsaturated fat 0.35g 0.394g 0%
Tryptophan 0.05mg 0%
Threonine 0.135mg 0%
Isoleucine 0.135mg 0%
Leucine 0.247mg 0%
Lysine 0.141mg 0%
Methionine 0.046mg 0%
Phenylalanine 0.168mg 0%
Valine 0.164mg 0%
Histidine 0.066mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nutmeg
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
3% 8% 86% 2%
Protein: 3.29 g
Fats: 0.73 g
Carbs: 8.41 g
Water: 85.55 g
Other: 2.02 g
Contains more ProteinProtein +77.5%
Contains more FatsFats +4874%
Contains more CarbsCarbs +486.1%
Contains more OtherOther +15.3%
Contains more WaterWater +1273.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nutmeg
Nutmeg
1
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
31% 4% 65%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.394 g
Contains more Mono. FatMonounsaturated fat +12780%
Contains less Sat. FatSaturated fat -99.3%
Contains more Poly. FatPolyunsaturated fat +12.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/nutrients
  2. Spearmint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173475/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.